Hopefully you have all heard the acronym of RICE (Rest, Ice, Compression and Elevation) on how to manage a soft tissue injury. RICE helps you immediately protect yourself over the first 1-3 days post injury. However, it leaves you to fend for yourself the rest of your recovery time. Most people will either come back too quickly and re-injure themselves or leave it too long due to lack of confidence and still be at risk of reinjuring themselves. PEACE and LOVE covers every part of the recovery process from the immediate care right up to management in your everyday life with the help of our rehab team to get you there.
Evidence to help guide the management of injuries has previously been limited and therefore unreliable, whereas now we have a lot more scientific studies to help us guide our recovery process.
PEACE is for Immediate Care (1-3 days)
- Avoid movements that aggravates the injury during the first few days. Make sure to minimise your rest time to moderate the risk of reducing strength and function. Let pain be your guide as to when you can start to move it more.
- Elevate the injured limb above the heart as often as possible to promote blood flow out of the injured tissue.
Avoid Anti-inflammatory modalities.
- If taken within the first 48hrs it may be detrimental to long-term tissue healing. Swelling is the body’s natural healing response supplying the injured tissue with all the nutrients it needs to repair. This includes refraining from using ice due to recent studies finding ice ONLY has an analgesic effect and can DISRUPT the natural healing response and tissue regeneration.
- Use a bandage or taping around the injured site to compress and help reduce any excess swelling.
- It is the therapist’s role to educate you on your specific injury, so you are aware of expected healing timeframes and what to expect in the different stages of recovery. They should also educate you on the importance of having an active approach to rehab rather than relying of passive treatments such as massage due them having a minimal effect on pain.
LOVE is for long term management (1 week to 2+ years)
- Soft tissue injuries benefit from an early active rehab approach with movement and exercise guiding the way. Normal activities should resume as soon as possible with pain guiding your progress. Optimal loading without increasing pain promotes repair and remodelling of the tissue and builds tolerance and capacity of tendons, muscles and ligaments.
- Conditioning your brain to be confident and positive with a soft tissue injury is a big factor in long term recovery. Be realistic with your goals. Have a long-term goal to work towards but make smaller goals that you want to hit each week to maintain motivation, positivity and confidence.
- Increasing blood flow by doing appropriate cardiovascular activities aid in the healing process to improve function and mobility while reducing the need for pain medication.
- Exercise ultimately restores mobility, strength and proprioception. Use pain as a guide throughout your exercise rehabilitation to gradually increase load and therefore strength and function. Training the injured site will help reduce the risk of a recurring injury.
Now you know to make sure to give your body some PEACE and LOVE when you injure yourself. You can’t go wrong!
Book in with the Soul Fit Injury and Rehabilitation Clinic now for an Initial Injury Consultation and Assessment to help you on your recovery journey and get back to doing what feeds your soul.
Phone: 07842 599416 / 01732 240398
· Dubois B, Esculier J-F. Soft-tissue injuries simply need PEACE and LOVE. Br J Sports Med 2020;54: 72–73.
· van den Bekerom MPJ, Struijs PAA, Blankevoort L, et al. What is the evidence for rest, ice, compression, and elevation therapy in the treatment of ankle sprains in adults. J Athl Train2012;47: 435-43.
· Bleakley CM, Glasgow PD, Phillips N, et al. Guidelines on the management of acute soft tissue injury using protection rest ice compression and elevation. London: ACPSM, 2011.
· Yerhot P, Stensrud T, Wienkers B, et al. The efficacy of cryotherapy for improving functional outcomes following lateral ankle sprains. Ann Sports Med Res2015;2: 1015.